Comparing Nutrients in 1 pound Boiled Swiss Chard VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Boiled Swiss Chard	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	3.13% 91kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	11.6% 8.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	25% 9.53g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	15.2% 8.53g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	154% 1388μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	91% 81.6mg	4.03% 3.63mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	57% 8.57mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1237% 1485μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	26.3% 263mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	74% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	128% 10.3mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	57.4% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.4% 150mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	73.2% 2490mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	54% 812mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11.4% 420g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard VS Canned Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Swiss Chard versus 1 lb of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Swiss Chard vs Canned Red Kidney Beans with Liquids:

• 1 pound of Boiled Swiss Chard has more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 22.5 times more Vitamin C, 94.5 times more Vitamin E and 79.8 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 3.1 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.6 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Swiss Chard as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Swiss Chard vs Canned Red Kidney Beans with Liquids:

• 1 pound of Boiled Swiss Chard has 2 times more Calcium, 1.8 times more Iron, 2.9 times more Magnesium and 2.1 times more Potassium than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 3.2 times more Phosphorus, 1.4 times more Sodium and 1.9 times more Zinc than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Canned Red Kidney Beans with Liquids contain similar levels of Copper, Manganese and Water per one pound.
• 1 pound of Boiled Swiss Chard lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Red Kidney Beans Solids and Liquids contains 4.1 times more Energy, 17 times more Omega 3, 3.6 times more Carbohydrate, 1.7 times more Sugars, 2 times more Fiber and 2.8 times more Protein than Boiled and Drained Swiss Chard.
• 1 pound of Boiled Swiss Chard provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Swiss Chard as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one pound.